Search form

Main menu

You are here

New Year, New You

New to walking for weight loss? You can get started in just 30 minutes a day. Try this effective 200-calorie walking workout plan that can help you lose weight while you're on your lunch break!

This three-month walking plan makes it easy for beginners and advanced exercisers to squeeze in a simple 30-minute walking workout routine five days a week. You'll do different speed bursts to maximize your calorie burn without getting tired or too sweaty.

Month 1

Set your pace:

Two days a week, walk at a slow, steady pace for 30 minutes.

Three days a week, do spontaneous intervals: Pick up the pace whenever you feel like it for 30 seconds to one minute. Aim for several speed bursts throughout your 30-minute routine.

Alternate between speed-burst and steady-pace days.

Month 2

Increase endurance:

Two days a week, walk at a slow, steady pace for 30 minutes.

Three days a week, do endurance intervals: Alternate five minutes at your steady pace with five minutes of fast walking (7 on a scale of 10) for a total of 30 minutes.

Alternate between your steady-pace and interval days.

Month 3

Boost your calorie burn:

Two days a week, go at a slow, steady pace for 30 minutes.

Three days a week, do performance intervals: Go at a moderate pace for five minutes, then at an all-out pace (8 or 9 on a scale of 10) for one minute, for a total of 30 minutes. Alternate between your steady-pace and interval days.

Keep It Up

If you want to keep walking on your lunch hour, go back to month one and start the cycle over. But keep challenging yourself. Make your workouts more intense by trying to do your speed bursts at an even faster pace.